The eating 3,000 calories a day woah's
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MandaLeigh123
Posts: 351 Member
Hi everyone! Thanks again for the all the help you've been giving me along my journey. I've so far successfully increased from 1200---> 2,800 without a gain on the scale, and am in the process of boosting up to 3,000 calories this week. When will it end?! 
So weight wise and gym performance wise, increasing my calories has been working out for me. I've been increasing my calories for about the last six weeks (did a little boost right before EM2WL). The thing is, I'm really hoping I don't have to go even higher than 3,000 calories because I've realized in the last week, that while I have been saying "Eating is fun now!" it was for a little while, but now it's starting to seem like a chore. I can do it far more easily than I ever thought possible, but it's always a piece of cake. To easily hit my calorie goals atm, I have to have eaten out at a restaurant.
I know people might be reading this thinking that I should feel lucky that I get to eat so much, and certainly there are days that I'm feeling like that (weekends mostly!). A lot of the time though, I'm chugging down these 800 calorie protein shakes which aren't all that amazing or fun. They get the calories in, but... I think of it like a vitamin or medicine or something. Body needs it so just suck it up and drink it. I've started eating foods that I didn't use to it, and while they taste good, they've started making me feel like garbage (stomach doesn't feel well sometimes, gurgling, constipation, even skin seems worse). Been eating dairy again, which has been tearing up my stomach. Dairy is something I try to avoid for a variety of personal reasons, but I totally forgot that when I eat a lot of it, I have stomach issues. I eat more frequently, and that helps. I eat nut butters, that helps. Still is tough to get in this higher number of calories everyday.
I know that calories are calories as far as your body is concerned for energy purposes. And I need a lot of energy because I move my body a lot! But recently, to reach my calorie goal each day I'm eating large portions of potato chips, candy, soda, pizza, etc. Tastes good, but leaves me feeling bogged down the next day. I've tried replacing those calories with foods I'm more used to eating, beans, whole grains, etc... but that food takes up so much room in my stomach that then I struggle to meet my calorie goals. Today for example, I'm sitting at 1,500 and I don't want to chug my protein shake. I feel like a little kid with their vegetables. I'm also just not in the mood for my other food. I already ate out this morning, and had gelato and had chocolate... and made stir fry for dinner even though I wasn't hungry. This could be due to the fact that yesterday, I almost ate 3,300 calories and probably could have kept going... which was the first time something like that happened. It was the first time in 6 weeks I've actually felt hungry. I've been eating because it's time to eat, not because I have any hunger cues. Food as fuel, gotta keep the tank full.
So I feel like my options are to reduce my calorie expenditure so I don't have to eat so much or to figure out a way to get these 3,000 calories eaten without it being such a chore. I'm looking forward to my cut not for weight loss purposes, but so that I can have a break from eating so much. The opposite of a diet break. Once I find my maintenance, I don't think I'll stay at it 8-12 weeks. This might not be the perfect way to do it, and if it back fires on me somehow, I can always go back and go back up to my maintenance level again. I just know my appetite always decreases as the heat increases, and spring and summer are on their way!
I don't want to reduce my activity level. Most of my intentional cardio is my own medicine for anxiety and depression- increased HR plus zoning out to tv on my iPhone does my mind a lot of good. My incidental cardio is related to walking to the bus stop and from walking around on campus and to and from the hospital Also, my day working at the hospital. Then there's weight training on top of that. I know it seems like a lot, but I'm the kind of person who'll say to a friend hey , "Hey, wanna go hike 15 miles tomorrow?" or I'll see a cool 10K that's in two weeks so I'll sign up for it. I like my body to stay conditioned so that it can handle my impulsive nature
I used to just go do that stuff and would be highly under conditioned for it and I'm lucky I didn't really hurt myself. So that being said... I guess I need to figure out how to get these calories in, right?
I guess I just wanted to share something that's been on my mind. Since I try to follow a mostly vegan diet, and I really am doing my best not to eat soy more than once a day, it's just been a little challenging to hit these higher numbers. Been reading up a lot on vegan athletes and how they do things, and that's been helping me a lot.
Any thoughts about my ramblings are more than welcome but I don't expect any solutions. Just trying to sort some things out in my head and figure out my diet a little better
So weight wise and gym performance wise, increasing my calories has been working out for me. I've been increasing my calories for about the last six weeks (did a little boost right before EM2WL). The thing is, I'm really hoping I don't have to go even higher than 3,000 calories because I've realized in the last week, that while I have been saying "Eating is fun now!" it was for a little while, but now it's starting to seem like a chore. I can do it far more easily than I ever thought possible, but it's always a piece of cake. To easily hit my calorie goals atm, I have to have eaten out at a restaurant.
I know people might be reading this thinking that I should feel lucky that I get to eat so much, and certainly there are days that I'm feeling like that (weekends mostly!). A lot of the time though, I'm chugging down these 800 calorie protein shakes which aren't all that amazing or fun. They get the calories in, but... I think of it like a vitamin or medicine or something. Body needs it so just suck it up and drink it. I've started eating foods that I didn't use to it, and while they taste good, they've started making me feel like garbage (stomach doesn't feel well sometimes, gurgling, constipation, even skin seems worse). Been eating dairy again, which has been tearing up my stomach. Dairy is something I try to avoid for a variety of personal reasons, but I totally forgot that when I eat a lot of it, I have stomach issues. I eat more frequently, and that helps. I eat nut butters, that helps. Still is tough to get in this higher number of calories everyday.
I know that calories are calories as far as your body is concerned for energy purposes. And I need a lot of energy because I move my body a lot! But recently, to reach my calorie goal each day I'm eating large portions of potato chips, candy, soda, pizza, etc. Tastes good, but leaves me feeling bogged down the next day. I've tried replacing those calories with foods I'm more used to eating, beans, whole grains, etc... but that food takes up so much room in my stomach that then I struggle to meet my calorie goals. Today for example, I'm sitting at 1,500 and I don't want to chug my protein shake. I feel like a little kid with their vegetables. I'm also just not in the mood for my other food. I already ate out this morning, and had gelato and had chocolate... and made stir fry for dinner even though I wasn't hungry. This could be due to the fact that yesterday, I almost ate 3,300 calories and probably could have kept going... which was the first time something like that happened. It was the first time in 6 weeks I've actually felt hungry. I've been eating because it's time to eat, not because I have any hunger cues. Food as fuel, gotta keep the tank full.
So I feel like my options are to reduce my calorie expenditure so I don't have to eat so much or to figure out a way to get these 3,000 calories eaten without it being such a chore. I'm looking forward to my cut not for weight loss purposes, but so that I can have a break from eating so much. The opposite of a diet break. Once I find my maintenance, I don't think I'll stay at it 8-12 weeks. This might not be the perfect way to do it, and if it back fires on me somehow, I can always go back and go back up to my maintenance level again. I just know my appetite always decreases as the heat increases, and spring and summer are on their way!
I don't want to reduce my activity level. Most of my intentional cardio is my own medicine for anxiety and depression- increased HR plus zoning out to tv on my iPhone does my mind a lot of good. My incidental cardio is related to walking to the bus stop and from walking around on campus and to and from the hospital Also, my day working at the hospital. Then there's weight training on top of that. I know it seems like a lot, but I'm the kind of person who'll say to a friend hey , "Hey, wanna go hike 15 miles tomorrow?" or I'll see a cool 10K that's in two weeks so I'll sign up for it. I like my body to stay conditioned so that it can handle my impulsive nature
I used to just go do that stuff and would be highly under conditioned for it and I'm lucky I didn't really hurt myself. So that being said... I guess I need to figure out how to get these calories in, right?I guess I just wanted to share something that's been on my mind. Since I try to follow a mostly vegan diet, and I really am doing my best not to eat soy more than once a day, it's just been a little challenging to hit these higher numbers. Been reading up a lot on vegan athletes and how they do things, and that's been helping me a lot.
Any thoughts about my ramblings are more than welcome but I don't expect any solutions. Just trying to sort some things out in my head and figure out my diet a little better
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Yeah, eating that many calories while maintaining a vegan diet would be tough! I don't eat dairy or wheat because of digestive problems. I'm only eating 2500 calories a day. (I'm a lot less active than you are.) But I also feel the tendency to eat foods I normally wouldn't. I'm eating a lot more sugar and grains than I used to and sometimes it doesn't make me feel good. Sugar also seems to irritate my rosacea. So I'm not avoiding foods just to lose weight, some foods just don't work well for me, even though they are tempting and enjoyable.
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Do you like Clif bars - 250 cal each, good ratio of carbs:protein for post cardio workout snack.
Balance or Zone bars good for between meal snacks, 2 are 400 cal, and about $1 each at Walmart.
Does your body handle eating more fat alright? That tablespoon (weighed of course) of peanut butter has about 250 cal too. Though the nut butters about the same thing with more sugar and calories probably.
Now you see where the eating constantly came from weight lifters easily - they have to in order to fit the calories in.
When you think about 5 meals/snacks daily and 600 cal each to hit 3000 - that can be hard. Obviously empty calories doesn't matter as much then, but empty and hurting the stomach does.
Great working finding the upper limits, but indeed, not only easier with cut, but as weight comes down that daily activity will burn a lot less.
With current estimated TDEE / current BMR = activity factor.
It would be interesting to see what a BMR 10 & 20 lbs lighter would be x activity factor = TDEE then.0 -
I'll look into those cliff bars- havent tried them in awhile but I think having more bars around in general would help. They are easy & thats beneficial when I have days on the go. Chugging my breakfast shake atm =]
My height is 5'7" & I have a small frame. My weight right now is 145lbs. I redid my numbers last night to see what they would be like if I weighed 135 & it was roughly 2800 TDEE. My lowest weight as a young adult was 127-129lbs, but I wasnt looking very healthy at that weight. I call it my heroin chic phase. Thats when I was doing weight watchers. I would "eat" the minimum amount of points, cardio + weights 5x week & also hoursof dancing on the weekends. I put quotes around eat because I was 21yo & loved to drink in college. So instead of eating, a few days a week, I'd eat 1, 100 calories yogurt for breakfast, 1, 150 oatmeal package for lunch then booze away the rest of calories.
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Are you friends with Kathleenjoyful? She has a very high TDEE and eats usually 3000 cals daily. Maybe her diary would help too.0
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Juice, soda, candy, etc. All help get the cals in without being too filling also carbs get the engine burning and bring out the appetite tsusami. Also as hey bales said...fat! Are you still eating anything low cal? If so go for the full fat yummy version of all the things...also full size chocolate bars....mmmmm......I think the not hungry feeling is just part of the process. Your appetite will catch up. I've had days where I've eaten 3200-3600 and seriously feel starving. I have an active job. So, you haven't had your weight bump up 3# overnight yet? It could be that when you find your true tdee your appetite will pick up and you'll have normal hunger cues. Just wait....you'll be eating more AND feeling hungry soon and then wishing you were having that I couldn't eat another bite feeling. 0
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I am friends with her :-) she is helpful but the vegan thing is pretty different. Also friends with a vegan EM2WL person but she eats way more soy than I can handle. I have an embarrasing amount of gas when I eat that much soy (sorry for tmi!)
I dont eat diet anything. My weight has stayed right around 145- no weight gain in six weeks. My fat macros are pretty high, which is why I think I feel satiated all the time.
I think its probably just going to take time to adjust
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I went over to EM2WL forums looking for some other ppl with similiar diets so that might help.0
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As mentioned above, fats add up quickly without the bulk. I have coconut oil in my coffee every morning. Took a little getting used to, but now I love it! Butter, avocado, olive oil, cheese, a handful of nuts....I can get 300 cals in easy with a little teeny tiny bowl of beer nuts! lol
Fatty meats like chicken wings, rib eye steak, etc. will help get you there too....good luck!0 -
Hahaha- a tip for a vegan is to eat cheese, chicken wings and a steak? Lol. No thanks!
Will try more nuts but really guys, fat is not something my diet is lacking.0 -
Ramp up the carbs. Carbs = hungry!!!!0
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That does seem to be true for me...if I eat a lot of carbs I feel hungry, but if I eat a lot of fats and proteins I'm not hungry. One of my favorite vegan recipes is black bean and sweet potato enchiladas. I can't eat cheese so I put a little daiya on top. I hardly ever eat those because I can eat a lot of them! Yum!
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I'll give it a go upping my carbs! Black bean and sweet potato sounds awesome.0
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This is hard when you're a vegan, I wish I could help more! I think it is easier for ovo-lacto vegetarians. Good to avoid soy if it causes you GI distress. I do agree with the recommendations for more carbs and fats. Tortilla chips and vegetable dips were a great way for me to up my carbs. I know a lot of high carb vegans -- roast potatoes are awesome. I LOVE Clif bars so that was a great suggestion from heybales. He's right about us lifters needing to eat regularly ;-) I would probably google the diets of vegan bodybuilders, too. I think as your metabolism ramps up you'll find eating 3000 calories easier, but for you it's about finding the right balance of foods that make you feel good. Other ideas would be coconut ice cream which is usually "healthier" in terms of ingredients, but very high calorie.
I know you love cardio and how much it helps with your mental health, but do make sure you're getting enough rest too. Your body needs it for recovery and to build muscle, and for stress relief.
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Oats are also a great protein source that you might be overlooking.0
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Great point about the rest still being needed.
All the calories in the world can't replace the fact that at some point, the body just needs time to repair and recover, even with plenty of food to work with.
It's going to take time, a whole lot of precious time, patience and time I'd suggest, to do it right. Child.
https://youtu.be/-_niy2ZM5Jo
And while exercise can be great mental/emotional stress relief, it could be at high enough level it causes physical stress still.
I remember years ago working night shift, and getting advice from others that had done it.
Food can replace sleep, to an extent. I loved having 8 days in a week, with just a mere loss of some sleep hours, that could be balanced by eating more.
Didn't understand at the time the eating more just helped remove one stress so the pile wasn't so high by lack of sleep. I'm thinking being in my 20's probably helped a lot too, but still. And that was pre-triathlons, so only swimming for therapy and running for exercise, which helped with the eating more.0 -
Thanks for all the advice everyone. They are things to keep in mind :-)
There are two days a week I wont get enough sleep because of nursing school & I expect it will be this way at least 2 days a week for the next 4 semesters. Those nights I get 4-5 hours of sleep. Its part of what I signed up for going back to school at age 33 unfortunatley.Other nights I get a great, solid amount of sleep.
Because a lot of my cardio is walking around, I consider those active rest days & I've read alot about them being good for muscle recovery. Am I mistaken? It doesnt take my body much effort to walk around, so I dont feel like I am stressing my muscles. I am also in pain when I sit around too much becuase of my SI joint pain related to hyper mobile joint syndrome (seeing a physical therapist and chronic pain specialist) and moving my body helps. My joint pain is just that way. I can walk 10 miles & not have it flare up but put me watching the symphony in those tiny chairs for 2 hours & we have a major problem.
So rest wise, I try to take 1-2days a week when I dont do anything. Even if I cut back to three hours (3 sessions x 1 hr) of lifting a week.... Plus 2.5hours redommended cardio for heart health... Thats 5.5hrs and then I have a day at the hospital walking around and all of the other walking I do in life for commuting commuting. Its a lot of movement.
My other mental health help comes from a CBT (cognitive behavioral therpast not the other cbt!) therapist so I do think I have my bases covered there.
I dont feel like I am in a bad spot with things and change takes time I need to remember that. My orginial post was mostly made just to share my experiences so far. I'm pretty resistant to following other peoples advice, even when they have the best intentions.... So I try to listen but I take my time with that too 0 -
Ohhhhh, walking - no problem then. And yes, great for blood flow and body recovery, not an extra load at all.0
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(Thanks for mentioning the awesomeness of CBT. ;-) I'm a CBT therapist)0
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Found a good one for myself today! Was thinking, what can you always chow down on and want more of...? Hmmm.... DING DING... NACHOS!
I took my normal amount of:
black beans and doubled them: 1 cup
tortilla chips and tripled them: 27 chips
avocado and quadrupled it: 1/2 cup
vegan sourcream and double it: 2 tablespoons
salsa and daiya cheese I kept the same....
Total calorie count...
1,115
@mymodernbabylon : I try to talk about my therapy pretty openly. I think there is too much shame when people talk about seeking out help for mental health. You break your leg? You don't feel ashamed telling everyone about it. You need help for depression or anxiety? You keep it to yourself because it makes other people uncomfortable to talk about it. CBT has been huge in my life helping me sort things out. I found a great therapist who works for me. Was lucky and found her the first time I went out looking. I'm not seeing her regularly anymore because I've worked through some of my major hiccups, but I go in and see her for a few sessions here and there when I need to work something out. I call them tune-ups.0 -
ooops....somehow missed the Vegan part of your original post. Sorry about that
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